“Time is a great teacher. Unfortunately it kills all pupils.”

– Hector Berliaz

7 Keys to Maximizing your Motivation

7 Keys to Maximizing your Motivation will be e-mailed to you when you fill out The Survey Says............ I like to think of myself as a sort of “advocate for the truth” when it comes to fitness and I also fancy myself as a motivation expert. So I write my newsletter articles accordingly. But I started asking myself, “What do they want to read?”

I need your help! I want this newsletter to be something that makes you smile when you receive it every month. I want you to take away at least one thing to implement in your health and fitness program, even if it simply reinforces something that you need to hear.

All I ask is for two minutes from you – simply review the list of topic ideas below and click on submit feedback below to let me know what you want to hear about. When you fill out the survey and click submit I will personally e-mail each one of you my 7 keys to Maximizing Your Motivation. It’s that quick and easy.

Some of these topics I already address and you may want to hear more of them. Others would be first time topics. Which of the following topics are you interested in hearing about in future newsletters?

Fitness motivation Supplements Exercise tapes Heart rate training Yoga/Pilates

The science of nutrition Recipes Women’s health issues Men’s health issues Children’s health lifestyle strategies

Meditation Weight training Dieting myths Exercise myths Exercise of the Month

Submit Feedback

Get Moving! Three Top Exercise Motivation Secrets

Secret One: Find Your “Why”

To be successful at any endeavor you need a good reason for doing it in the first place. Exercise is no exception. While “losing weight” or “wanting to be fit” are good goals, they are not good enough reasons for long term success. You must dig deeper. What is important to you? What changes do you want in your life? Answer these questions to see how regular exercise can support you.

Secret Two: Keep Track of Your Progress

Set your goals, write them down and then chart your progress. Be sure to write down your daily achievements to compare to your goals. This will become extremely motivating as you see yourself meeting your goals. With consistent exercise, you will also see your workouts becoming easier and your ability to work harder and longer.

Why is this so important? Because you will see improvements “on paper” faster than you see visible results on your body such as weight loss or definition. It is easy to become frustrated and quit exercise right before big changes are about to happen, because you don’t see the results on your body. But your body is making changes at the cellular level and seeing measurable progress on paper will keep you motivated while you work towards the bigger goals you have set for yourself.

Secret Three: Get Objective Feedback

You may know what a good workout feels like - you have that endorphin “high” after exercise, or you have energy to spare all day long. But do you know what an effective workout feels like? It is hard to know how effective your workout is every day without waiting for weeks or months to see the results. What if you could see day after day how many calories you burned, or what your heart rate was each workout? Using a heart rate monitor can tell you if you are working too hard or not hard enough. What about calories? An accelerometer (a pager-sized device worn on your waistband that measures calories burned) can tell you all day long how many calories you are burning and keep you motivated to move! When you look for ways to add activity to your day it becomes a fun game and you can instantly see the results.

Tune in next month for more motivation secrets!

Message from the President:

I came across the quote from Hector Berliaz (at left) while reading Chellie Campbell’s book, The Wealthy Spirit. At this point in the book Chellie talks about life not being a sprint but a long distance race.

How true, but do you find you sprint through business or raising the kids without caring for your body? It needs to take you through your entire life and the quality of that life is highly dependent on what you do or don’t do.

We know that time won’t magically appear in our schedules but I often hear, “I’ll start back exercising when…” Then fill in the blank with a myriad of things from the kids going back to school to completion of a project. Take time now to care for yourself with exercise and yes, rest, so that you might live a long, strong and healthy life. Make the most of this one long distant race!

To your health,
Amy Lundberg
Aim For It, President

Obesity May Pass Smoking as Top Killer!

Too bad it is not because smoking deaths are decreasing – those are still on the rise. But obesity related deaths are now just barely in second place having risen 33% in ten years.

"We're just too darn fat, ladies and gentlemen, and we're going to do something about it," said Health and Human Services Secretary Tommy Thompson at a news conference.

Sound harsh? Maybe, but someone had to say something about the elephant in the room. It’s a matter of life!

If you or someone you love is concerned about obesity, start small. I tell my clients their goals need to be challenging yet doable. That means something different to everybody. Don’t use someone else’s definition if it doesn’t fit.

Guidelines such as 30 minutes a day of exercise or 60 minutes a day of lifestyle activity are great, but if you’re starting from zero, be realistic. What can you start with? A ten-minute dog walk three days a week? A yoga class once a week? A water aerobics class twice a week? Each of these is easy to start with and easy to build on.

The best thing I recommend is to get support. Surround yourself with people who are positive and helpful, not those who put you down or berate you. Let those people close to you know how you want to be supported. For example, let your spouse know you’d like to be asked to go on an evening walk after dinner, but not scolded for eating chocolate – whatever works for you.

Find a dietician, therapist or fitness coach to be an external source of support, accountability and professional guidance. These people can do what your friends and family cannot – give you expert counsel specific to your situation. Plus they are objective and knowledgeable in their fields. Surround yourself with everyone and everything you need to be healthy and fit!

Can’t get motivated to exercise? Is working out not working out for you?
Call 800-388-8137 for support!

If you know someone who would benefit from a complimentary subscription to The Fitness Motivation Monitor, please contact our office at 800-388-8137.